In the Gym September 8th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m Tactical Lunge
Then:
find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x step up per leg
8x pull up
x 5 rest as needed
Then:
10x Landmine Squat to OH press (5 per side)
30x mtn climber
5x push up
x 5 minimal rest
Then:
40, 30, 20, 10 Calorie interval ladder on machine of choice, work rest 1 : 1
Cool Down

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In The Gym August 14th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m Tactical Lunge
Then:
find weight for heavy step up, barbell on back or KBs in front rack athletes choice
Then:
5x Step Up per leg
10x KB Swing
x 5 rest as needed
Then:
5x Pull Over
10x Anchored Leg Lower
x 5 minimal rest
Then:
40, 30, 20, 10 Calorie ladder, machine of choice work rest 1 : 1
Cool Down

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In the Gym July 28th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
2 x 30m Tactical Lunge
2 x 8 Reverse Flies (light DBs or bands)
Then –
20x Step Ups (yep each side, can be weighted)
20x GHD Sit Ups (or sit ups on floor, can be weighted)
30x Goblet Squats
30x Ball Slams
40x Split Jumps (yep each side; or split squats no weight if jumping is no go)
40x Anchored Leg Lowers
50x Burpees
50x Single Arm Weighted Sit Ups (switch arms at 25)
Then –
8x 30sec hard/30sec less hard at machine of choice
Then –
Cool down, stretch
yes I’m mean 😉

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In the Gym July 7th

10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
30m Tactical Lunge
Then:
find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x Step Up per leg
10x KB Swing
x 5
Then:
5x Pull Over +
10x Anchored Leg Lower
30 sec plank
x 5
Then:
If time:
50, 40, 30, 20, 10 Call ladder work rest 1 : 1
Cool Down plus mobility work

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In the Gym June 7th

10:00 warm up + Mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Good Morning
3 x 5 Squat Jump
Then: can do single leg weighted step up with a speed component if jump not ok for athlete.
5x Box Jump 20” box
5x Box Jump 24” box
5x Box Jump 30” box if appropriate for athlete
4 rounds, finish round one, and begin round 2 back on the lower box.
This can be 12” 16” 20”, can use black foam boxes and can do a team and chase one another to share boxes.
Then:
10x GHD Sit up
10x Pull Over
8x Body Row
8x Lateral Raise
x 4 – 5 Rounds
If time:
Finish with 8x 20/10 work on machine of choice.
Cool Down Mobility work

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In the Gym May 31st

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×5 Single leg ass to bench
Then:
5x Weighted Step Ups
10x Plate Halo (per side)
X5 rounds (Rest 60-90 seconds per side)
Then:
8x Ball slams
15m Plank sled or KB pull
5x Pull Up
X5 rounds
Then: 1000m Ski/Row for time on machine

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In the Gym April 17th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
2 x 10 goblet squats (deep, hip opening)
Then:
5x Cleans (BB or KB)
5x per side Step Ups
10x Deck Squats
X 5 rounds, minimal rest
Then –
10x KTE + 5x per side Windshield Wipers (or Floor Wipers)
X 4 rounds, rest as needed
Then –
3 x 500m ski/row for time (go hard!
Rest 2 minutes between each
Then –
Cool down, stretch

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In the Gym March 29th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 Push Press (medium weight)
Then:
2min Step Ups – hold weight at chest or at sides
200m Sprint @ Machine of choice
60sec Wall Sit Hold (or BOSU squat hold)
60sec rest
5 rounds
Then:
10 to 1 Push Up Ladder
After each “rung”, complete 15m Bear Crawl
(If bear crawl is a no go for athletes, they can do mountain climbers or plank hold instead)
Then:
Cool down with more mobility

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In the Gym February 6th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Tactical Lunge
2 x 10 Side Lying Leg Lifts each side
Then –
Warm up to ~heavy Step Up and Halo weight
Then –
5x Step Ups (heavy) each side – hold weight at chest
10x Plate Halos each direction (or Bulgarian Bag Swings)
X 5 rounds, rest as needed
Then –
10x KB Swing
15m Standing Sled Pull (heavy)
5x Burpees
X 5 rounds, rest as needed
Cool down, stretch

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In the Gym December 16th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Good Mornings
2 x 8 Reverse Flies (with light dumbbells or cross gym bands)
Then:
6x Dead Lift (KB / Hex Bar / BB; not super heavy)
8x Burpees
10x Step Ups – weighted
6 Rounds, rest as needed to maintain form
Then:
10x – 5 per arm Landmine High Lateral Raise (like a Y) – or DB athletes choice, switch hands each rep.
30 sec Slam Ball stir the pot, switch directions at 15 sec
100m sprint @ machine of choice or 30 sec Airdyne
4 rounds
60sec rest between each
Then:
Cool Down

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